27 Jul 22

Metcon (AMRAP – Reps)
AMRAP10

200M Run/ 250M Row
5 Explosive Squat Jumps
5 Burpees
1 Rnd Lunge Around the World
Bear Crawl Dn
5 S/H Swings

Metcon (AMRAP – Reps)
Pull Up Work
8-12 mins

Level 1:
1. :30 BW hold on Bars
2. 10 Scap Pull Ups
3. 10 S/H Swings
4. 5 sec PU Neg Lower (or Ring Row)

Level 2:
1. 10 Scap Pull Ups
2. 10 S/H Swings
3&4. 5 sec PU Neg Lower

Level 3:
1. 1-5 Strict Pull Ups
2. 5-10 Kipping Pull-Ups
3&4. 10 Butterfly Lower Body Movements

Metcon (AMRAP – Rounds and Reps)
AMRAP12

200M Run
10 Hang Squat Cleans (115,85)
10 S2OH

Extra Credit
Metcon (Calories)
5 mins on the AB
5 Rnds

:10-:15 Sprint
:45-:50 Recovery Bike

You are still going for ME Cals

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